Strength Progressions For Beginner and Intermediate Lifters

Strength Progressions for
Beginner and Intermediate Lifters

TAGS: intermediate, david allen, programming, program design, personal training, beginner, muscle,
athlete, strength training, barbell, bench press, training
The period of time for the greatest increases in strength performance occurs
when people first begin their journey of strength training. During these first
several months, a lifter can enjoy the experience of seeing his lifts increase
day by day, week by week and month by month. As his body adapts to the
new stimuli placed upon it, he can see exponential improvements. Over time,
the rate at which improvements occur tends to slow down and more advanced
training methods are required to further the strength gains.
The journey of any iron sport athlete will be full of periods of growth and
stagnation. At times, lifts will seem to increase no matter what the athlete
does, and at other times, the athlete will struggle to see even the smallest
improvements. This article will show a few simple strength progressions you
can use to ensure continual progress for as long as possible.
One of the biggest mistakes beginners make is using techniques that are too
advanced for them too early. A second common mistake made by
intermediates is relying on the same training methods that they used as
beginners. Also, there is no hard definition for each level of lifter. In my mind,
a true beginner is someone with zero to very little weight training experience
or sports experience. This could be a youth or a grown up or even a grown up
with some experience but who hasnt trained or exercised in an extended
period of time. In these cases, I would likely start with a program similar to the
ones I have outlined here.
MORE: Programming Progressions for Beginning Personal Training Clients
However, after a period of time, in order to build some base levels of health
and fitness and motor control, the person would be ready to progress up to a
beginner strength program. When it comes to beginner strength programs,
there are a few things to take into consideration:
Use the minimum effective dose

Keep the exercise selection small
Train with submaximal weights to allow for better technique improvement
For beginners, I prefer to use a variation of the 5 X 5 method, similar to that

written about in Starting Strength.
Typically, it will look like this:
WORKOUT A
Box squat, work up to a heavy set of 5
Bench press, work up to a heavy set of 5
Back work
Posterior chain work
Core work
WORKOUT B
o Deadlift, work up to a heavy set of 5
o Push press, work up to a heavy set of 5
o Back work
o Posterior chain work
o Core work
The beginner will do three workouts a week, alternating between workout A

and workout B, which allows him to train the same movements four times
every two weeks. The first two main movements on each day are taken up to
a heavy set of five (not a max set of five). This allows the beginner to train
moderately heavy while still perfecting technique. In each workout, the lifter
will try to go up 510 pounds from the previous last set. If a lifter gets to a
weight and can't do it for five reps, he will continue to work up to that weight
on his last set each week until he can get all five reps.
The other exercises are done to build up areas that are necessary for moving
big weights in the main movements and are done at a higher volume, usually
three to four sets of 1015. There is no need to change out exercises for an
extended period of time. From my experience, beginners can make
improvements on the main lifts in anywhere from six to 20 weeks. They may
not go up 510 pounds every week, but usually after two or three workouts of
the same weight, they will get all five reps and be able to go up the next week.
The accessory lifts can be switched out more often, as progress on them
usually slows sooner than on the main lifts.
Once a lifter begins to fail on multiple lifts over multiple workouts or begins to
go backward in weight on more than one lift or on more than one workout, I
know we've gotten the most out of that program. Like I said earlier, progress
can usually continue all the way up to around five months. After completing
that program, I've found that most people can reach a two times their body
weight squat, a one times their body weight bench press and a two times their
body weight deadlift using a predicted one-rep max. With those numbers, I
would consider someone to not be a beginner anymore.
When it comes to intermediate strength programs, there are a few things to

consider:
Only make one change at a time. Again, minimum effective dose and
minimum effective change.
Technique should be ingrained better so that working more maximally is good.
The overall fitness is higher and therefore the ability to recover should be
improved as well so greater volume can be used.
Going along with the minimum effective change, there are two potential initial
changes that I would make from the program above:
OPTION A
Workout A
Box squat, work up to a heavy set of 3

Bench press, work up to a heavy set of 3
Back work
Core work
Workout B
Deadlift, work up to a heavy set of 3

Push press, work up to a heavy set of 3
Back work
Core work
It's the same exact setup as before, except now the lifter works up to heavy
sets of three instead of five. Everything else is done exactly as it was before.
OPTION B
Workout A
Squat heavy, 3 x 5
Accessory work
Workout B
Bench heavy, 3 x 5
Accessory work
Workout C
Deadlift heavy, 3 x 5
Accessory work
Workout D
Push press, 3 X 5
Accessory work
This would follow similar guidelines as our initial program, except it will be a
four-day week training program instead of a three-day week program. The
main lifts are done working up to a heavy set of five reps with an additional
two sets of the same weight afterward. Accessory work is still done at a higher
volume. Now more work can be done and the work can be more specific to
the main lift.
Once progress has stalled, there a couple different options:
Option 1: Main lifts now go to a heavy 3 X 3. Once progress stalls, go to a

heavy 3 X 2, 2 X 2, 3 X 1, 2 X 1 and so on.
Option 2: Jim Wendlers 5/3/1 program can be implemented where the volume
on main lifts rotates between heavy 5s, 3s and 1s.
Option 3: Movements can be changed (i.e. squat becomes yoke bar squat,
bench becomes floor press, conventional deadlift becomes sumo deadlift,
push press become military press), and the set and rep scheme can follow the
same progressions of heavy 5s and then to heavy triples and so on.
Once these types of options have been maximized and progress has again
stalled, a more advanced training methodology can be implemented. Until
then, learn to be smart, have fun, train safe and enjoy watching your lifts go up
week to week.
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15 COMMENTS

Saywhat Sep 27, 2015
On the beginner program....3x a week, alt A and B....you'll train the same movement 4x in two
weeks? I must be reading this wrong, bc I don't get it? Week 1: squat/bench, dead/press, squat
bench. Week 2: dead/press, squat bench, dead/press....?
- Michael Siddiqi - Sustainable PhysiqueSep 27, 2015
[] Strength Progressions for Beginner and Intermediate Lifters (Elite FTS) by David Allen []
David Allen Sep 28, 2015
Saywhat,
It will look like this

Week 1
Day 1: Workout A
Day 2: Workout B
Day 3: Workout A
Week 2
Day 1: Workout B
Day 2: Workout A
Day 3: Workout B
Week 3
Day 1: Workout A
Day 2: Workout B
Day 3: Workout A
Week 4
Day 1: Workout B
Day 2: Workout A
Day 3: Workout B
Saywhat Sep 28, 2015
Thanks!
Louie Oct 02, 2015
In the beginner program, it is stated that you will train the same movement 4x in two weeks
alternating A and B three times per week. This would result in training each of the main lifts 3x in
two weeks. That is why "saywhat" is confused.
Paddy Oct 20, 2015
At what height do you reccommend the box squat to be, slightly below parallel?
David Allen Oct 20, 2015
Paddy,
The height of the box depends on your hip mobility. I wouldn't go any more than an inch below
parallel but if you have to go higher in order to maintain proper lumbar spine position, that is okay
as well. You can start above parallel with several mats and remove a matt each session/set as
your ability to go through the greater range of motion with correct form improves.
Paddy Oct 20, 2015
David appreciate the quick and in depth response. Have 2 more quick questions.
1) Thoughts on back-off sets for the big 3 (possibly even OHP)
2) Thoughts on making this a 4 day split (possibly every other day)
David Allen Oct 21, 2015
Paddy,
For back off sets, I would hold off until you've made good progress on the current program. More
doesn't alway equal better. The best thing about this program is you can make progress for a
long time in a linear fashion before you have to change stuff up. If you start taxing your body's
ability to recover too soon you miss out on that type of progress.
That being said, you could add in back off sets after several cycles. I like back off sets for
technique work personally. After the heavy set, you will see where your form breaks down and
you can use a few back off sets to really hammer the technique back down.
At the very end of the article I give an example of a 4 day split. Is that what you were asking
about?
Taiwooluduro@gmail.com Nov 13, 2015
I enjoyed being educated about programming.
Chris Dec 22, 2015
Great article. I going to give your Intermediate Option B a shot.
How heavy should those 3x5 sets be? Should they be a true 5RM with long rests in between
sets? Or should I "leave one in the tank". I've never trained each big lift just once per week but
my hunch is that the intensity should be very high.

David Allen Dec 23, 2015
Chris,
You won't likely be able to do 3 sets at a true 5RM. More so, work up to a difficult set of 5 where
you have one more in the tank and then add weight week to week from there.
Chris M Dec 29, 2015
Awesome. I'm 47 and just got back into training after many years. I was bodybuilding but always
tried to go as heavy as possible.
My idea was to do pretty much that exact 4 day intermediate routine but different rep scheme. I'm
gonna jump into it ASAP.
One quick question, I drive for a living andmy lower back frequently feels tight and hampers my
squat work. I drive a bus for a living. Sometimes I warm up what I feel is too long! What do you
recommend
David Dec 29, 2015
Chris,
Take as much time as you need to warm up. Better to take the time you need than to rush it and
suffer an injury during training. Find what warm up exercises help you the most and stick with
those. You can even continue into your work with doing warm up exercise between warm up
sets. That can help speed it up as well. Here are some warm up routines and exercises that we
use https://www.youtube.com/playlist?list=PLJgXvECb-OaDYAukTzbkU244vcTSML5mx.
Hope that helps.
swadolovski Feb 17, 2016
What core work do you suggest?
Sep 09, 2016
9 minutes, 4 seconds
Powerlifting, Program Design
How to Get Stronger in a Crowded

Gym (With 8-Week Program)
TAGS: busy gym, campus fitness facility, college student, new students, 8-week program, Joe Schillero, squat
rack, barbell
As college fall semesters kick off, gyms get flooded with new students anxious to use
the workout facilities that are now within walking distance of their dorms. We see the
same influx of new gym-goers with commercial gyms around New Years Resolution
time, and before Spring Break as well. As a school administrator, Im happy to see so
many new students on campus. However, it can make getting my own training in
during the day tough to do. As Im sure many of you have already experienced, when
the gym is busy it can be hard just to get your hands on the dumbbell you need, let
alone a machine. Squat racks are hovered around like dead animals on the side of the
freeway until one opens up, and the phrase how many sets you got left bro?
probably gets uttered a million times a day.
While it may seem like a nightmare, there is actually some upside to being forced to
train in a crowded gym. Over the years Ive found that while I love having access to a
ton of machines and equipment, sometimes your workout can grow to the point where
your list of assistance work starts to become a mile long. A multitude of options
provides great opportunities, but it also can provide a lot of detours on your path from
Point A (weak) to Point B (strong).
RECENT: Mental Health and the Strength Athlete: Building A Better Training
Program
Being forced to be efficient in your exercise choices can be a great thing if you choose
to take advantage of it. Ive seen how being forced to limit myself to a few exercises
(whether its because of time, injury, equipment accessibility, or any other reason),
forces me to cut out the crap and only perform exercises that give me a good bang for
my buck.
So for this article, Im outlining what an 8-week training program can look like when
youre training in a packed gym or when your equipment is limited. Itll prevent you
from having to travel around the gym constantly waiting for equipment and will allow
you to get the most out of the barbell and a squat rack once you get your hands on it.
The following workouts can be done 100% with your barbell and a squat rack, so once
you get your hands on it, youre good to go for the rest of your session:
Notes:
AMRAP = As many reps as possible.

RPE = Rate of perceived exertion (how hard to perform the movement on a scale of 1-
10, 1 being easiest and 10 being hardest).
Percentages are based on your one-rep max with good technique.
WEEK 1
Day 1
A. Squat: 3x8 with 65%
B. Pause Squat 3x6 (RPE 8)
C. Barbell Good Mornings 3x8 (RPE 7)
D. Hanging Leg Raises from Rack 3xAMRAP
Day 2
A. Bench Press: 3x8 with 65%
B1. Close Grip Bench Press 3x6 (RPE 8)
B2. Chin-Ups from Rack 3xAMRAP
C. Meadows Rows with Barbell 3x10 each arm
D1. Pushups 3xAMRAP
D2. Barbell Curls 3x15
Day 3
A. Deadlift: 3x8 with 65%
B. Straight Leg Deadlift (Slow and Controlled): 3x8 with 50% of DL Max
C. Barbell Front Squat 3x6 (RPE 8)

Day 4
A. Standing Overhead Press: 3x8 with 65%
B1. Pause Floor Press 3x6 (RPE 8)
C. Bent Over Barbell Rows (Strict Form) 3x10 (RPE 7)
D. Pushups with Closer Hand Position 3xAMRAP
WEEK 2
Day 1
A. Squat: 3x3 with 80%, 1x1 with 90%
Day 2
A. Bench Press: 3x3 with 80%, 1x1 with 90%
D1. Pushups 3xAMRAP
Day 3
A. Deadlift: 3x3 with 80%, 1x1 with 90%

Day 4
A. Standing Overhead Press: 3x3 with 80%, 1x1 with 90%
WEEK 3
Day 1
Day 2
D1. Pushups 3xAMRAP
Day 3

Day 4
WEEK 4
Day 1
Day 2
D1. Pushups 3xAMRAP
Day 3

Day 4
WEEK 5
Day 1
B. Squat Down-Sets 3x8 with 50%
C. Barbell Split-Stance Squats 3x8 (RPE 7)
Day 2
B1. Bench Press Down-Sets 3x8 with 50%
D1. Pushups 3xAMRAP
Day 3
B. Barbell Front Squat 3x8 (RPE 8)
C. Hanging Leg Raises from Rack 3xAMRAP

Day 4
B1. OHP Down-Sets 3x8 with 50%
D. Rack Pushups (Barbell in Bottom of Rack) 3xAMRAP
WEEK 6
Day 1
Day 2
D1. Pushups 3xAMRAP
Day 3
Day 4
WEEK 7
Day 1
Day 2
D1. Pushups 3xAMRAP
Day 3
Day 4

WEEK 8
Day 1
A. Squat: 3x2 with 87%, 1x1 with 95% (or go heavier if you feel good)
Day 2
A. Bench Press: 3x2 with 87%, 1x1 with 95% (or go heavier if you feel good)
D1. Pushups 3xAMRAP
Day 3
A. Deadlift: 3x2 with 87%, 1x1 with 95% (or go heavier if you feel good)
Day 4
A. Standing Overhead Press: 3x2 with 87%, 1x1 with 95% (or go heavier if you feel
good)
This program is just one example of how you can get stronger with minimal
equipment and do it efficiently in a manageable amount of time. Remember that while
variation can be a great thing, sometimes being forced into simplicity can re-focus
your training in a way that will pay off in the long run.
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7 COMMENTS

D Sep 09, 2016
Can you define a "down-set"? Thanks
o
Joe Schillero Sep 12, 2016
By "Down-set" I just mean a lighter set of the main movement - So for OHP Down-Set, you're just doing
lighter weight rep sets for of OHP after your main % sets of OHP.
Joe Sep 09, 2016
Love whenever programs are posted on this website! Also love the simplicity of this. Only questions I
have are should we test our maxes at the end of this "cycle" Also would you ever recommend working up
to a max for the main compound movement of that day instead of the percentages off max to try new
weights? Or are you saying training in these percentages and staying consistent will create new
strength..just seems as though not really pushing for new weights here until the end or is that the plan
(obviously) Great article otherwise! Thanks for the program!
Hi Joe - Thank you for the comment and I'm glad you enjoyed the article - For this particular program I
would stick with the weights prescribed and days that you feel good just sink extra effort into the "RPE"
based movements and work on setting some good rep PRs on those exercises. Then at the end of the
program you can start testing your main lifts.
Jason Sep 15, 2016
Thank you for providing this simple 8 week program. Could you describe or provide a link with a visual
description on how to perform a "Hanging Leg Raises from Rack" and also a "Pause Floor Press?"
Also, is a "Meadows Rows with Barbell" similar to "Croc Row?"
Meadows Row:
Hanging Leg Raises:
Pause Floor Press:
Hope that is helpful!

Jason Sep 15, 2016
Thanks for responding back Joe. I cannot seem to see the links, however, that you provided in your
comment.

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Beginner and Intermediate Lifters

MORE: Programming Progressions for Beginning Personal Training Clients

Use the minimum effective dose

For beginners, I prefer to use a variation of the 5 X 5 method, similar to that

Typically, it will look like this:

The beginner will do three workouts a week, alternating between workout A

When it comes to intermediate strength programs, there are a few things to

Box squat, work up to a heavy set of 3

Deadlift, work up to a heavy set of 3

Once progress has stalled, there a couple different options:

Option 1: Main lifts now go to a heavy 3 X 3. Once progress stalls, go to a

Saywhat Sep 27, 2015

- Michael Siddiqi - Sustainable PhysiqueSep 27, 2015

David Allen Sep 28, 2015

It will look like this

Saywhat Sep 28, 2015

Louie Oct 02, 2015

Paddy Oct 20, 2015

David Allen Oct 20, 2015

Paddy Oct 20, 2015

1) Thoughts on back-off sets for the big 3 (possibly even OHP)

2) Thoughts on making this a 4 day split (possibly every other day)

David Allen Oct 21, 2015

Taiwooluduro@gmail.com Nov 13, 2015

I enjoyed being educated about programming.

Chris Dec 22, 2015

Great article. I going to give your Intermediate Option B a shot.

David Allen Dec 23, 2015

Chris M Dec 29, 2015

David Dec 29, 2015

Hope that helps.

swadolovski Feb 17, 2016

What core work do you suggest?

Sep 09, 2016

How to Get Stronger in a Crowded

AMRAP = As many reps as possible.

A. Squat: 3x8 with 65%

B. Pause Squat 3x6 (RPE 8)

C. Barbell Good Mornings 3x8 (RPE 7)

D. Hanging Leg Raises from Rack 3xAMRAP

A. Bench Press: 3x8 with 65%

B1. Close Grip Bench Press 3x6 (RPE 8)

B2. Chin-Ups from Rack 3xAMRAP

C. Meadows Rows with Barbell 3x10 each arm

D1. Pushups 3xAMRAP

D2. Barbell Curls 3x15

A. Deadlift: 3x8 with 65%

C. Barbell Front Squat 3x6 (RPE 8)

A. Standing Overhead Press: 3x8 with 65%

B1. Pause Floor Press 3x6 (RPE 8)

B2. Chin-Ups from Rack 3xAMRAP

C. Bent Over Barbell Rows (Strict Form) 3x10 (RPE 7)

D. Pushups with Closer Hand Position 3xAMRAP

A. Squat: 3x3 with 80%, 1x1 with 90%

B. Pause Squat 3x8 (RPE 8)

C. Barbell Good Mornings 3x10 (RPE 7)

D. Hanging Leg Raises from Rack 3xAMRAP

A. Bench Press: 3x3 with 80%, 1x1 with 90%

B1. Close Grip Bench Press 3x8 (RPE 8)

B2. Chin-Ups from Rack 3xAMRAP

C. Meadows Rows with Barbell 3x10 each arm

D1. Pushups 3xAMRAP